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There’s a new 4 minute addiction that’s sweeping the nation that’s proven to be BETTER than 30 minutes of normal, boring cardio.
Canadian researchers at Queen’s University tested a workout using workout “finishers” style of training against long cardio.
(Reference: Appl Physiol Nutr Metab. 2012 Sep 20.)
- 22 college-aged women did 4 workouts per week for 4 weeks in one of three groups.
Group A: did 30 minutes of treadmill running at 85% max heart rate
Group B: did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds.
Group C: did nothing (they were the non-training control group).
Results: Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%).
That’s right, these short workout finishers (of ONLY 4 minutes) worked just as well as 30 minutes of cardio!
Shocking? Yes, but that’s not all.
ONLY Group B, the workout finishers style training, also increased muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups.
And finally, this intense but brief training method used by Group B also resulted in greater overall workout enjoyment.Make sure you read that last sentence one more time so it sinks in please…Enjoymentis obviously a key to consistency when it comes to exercise otherwise you’ll never follow through.
The Canadian Scientists concluded that “extremely low volume bodyweight interval-style training” will boost cardiovascular fitness just as well as cardio while giving you BETTER improvements in muscle endurance.All in only 4 minutes.
So, what was the EXACT protocol that helped these people get shocking results in just 4 minutes?
It’s called METABOLIC STACKING from my good friend Mikey Whitfield who’s lost 105 POUNDS using this brand new scientific approach.
It’s all part of Mike’s brand new Workout Finishers 2.0 System …
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Just plug in Mikey’s “Finishers” with your favorite workouts to double your results and create a 38 to 48 “after-burn” of increased metabolic rate…
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=> 4-Minute workout PROVEN to be better than 30 min of cardio
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New HIIT Workout – Unilateral Metabolic Full Body Blast
While in Orlando, I got a chance to train with Darragh Hayes from Dublin Ireland who is a former MLS Pro Soccer Player with the New York Metro Stars, Professional Model, Director/Owner of Cover Model Body Training Centre, Mr Universe 2011, Personal Trainer and a Cover Model.
If you want to get super strong than add unilateral (single limb) strength training to your regime.
This highly effective workout will help you get fit faster. It’s a metabolic circuit that takes under 30 minutes to finish using unilateral exercises.
Unilateral exercises focus on working on each limb independently of each other. You can do this by isolating one limb at a time during a bodyweight movement or using dumbbells as resistance to one side then the other.
Using unilateral strength movements will require more stability and can address weakness and imbalances.
Your stability muscles that are not usually targeted will come into play during movements and unilateral movements activate the deep core muscles.
If you are looking to increase your all around strength, stability and build muscle faster than add unilateral movements to your workouts.
While in Orlando, fellow fitness training expert from Dublin Ireland, Darragh Hayes threw together this metabolic unilateral circuit that took the training to the next level.
Check out the workout and watch us go through Real-Time
This HIIT workout is with Funk Roberts and Darragh Hayes. It’s a great metabolic HIIT workout using unilateral exercises to help maximize overall strength while blasting your cardio and fat burn.
Perform each exercise for 10 reps each side one after the other with no rest in between.
Rest for up to 90 seconds and then repeat the circuit for a total of 5-6 rounds.
Beginner’s start with 2-3 rounds
Moderate-Advanced 4-6 rounds
Exercise List
Dumbbell Renegade Row and Press Up – 20 reps (10 per side)
Dumbbell One Arm High Pulls – 10 reps per side
Dumbbell One Arm Squat and Press – 10 reps per side
Do this workout 2-3X per week.
Darragh Hayes lives in Dublin, IrelandWebsite – http://www.darraghhayes.com Twitter – @DarraghHayesFacebook – https://www.facebook.com/DarraghhayesPersonaltrainerdublin
He is a former MLS Pro Soccer Player with the New York Metro Stars, Professional Model, Director/Owner of Cover Model Body Training, Mr Universe 2011, Personal Trainer and Physique transformation specialist, L-Men Cover Model
Check out Darragh Hayes’ client who transformed his body in only 7 weeks!

This was a workout Lady Spartan Princess Angela (soon to be wife) and I did at the gym the other day. I love working out with my girl and advise all of you to do the same. Training with your significant other really helps to bring you both closer together.
The workout is a full body HIIT (High Intensity Interval Training) circuit specifically targeting fat burning, cardio and strength building. It only takes 35 minutes and you can do this workout at home or in the gym with little equipment. (Your bodyweight, 1 kettlebell and a couple of dumbbells)
See below the video for an exercise by exercise breakdown of this workout. Leave comments!
SPARTACUS HIIT CARDIO WORKOUT FOR FAT LOSSWorkout Instructions10 Exercise Circuit – Complete 3 Full Rounds – 35 Minutes
Perform each exercise in succession for 45 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise
After you complete all 10 exercises or one round in succession you will rest for 2 minutes. Then repeat 2 more times.
SPARTACUS HIIT CARDIO WORKOUT FOR FAT LOSS
1. Kettlebell Swing, Catch and Squat
2. Push Up with Knee Opposite Elbow
3. Squat Push Ups and Tuck Jumps
4. Mini Abs V-Ups
5. Dumbbell Renegade Rows
6. Spiderman/woman Lunges
7. Belly Busters/Plank to Pike
8. Kettlebell Figure 8′s
9. Knee Ups
10. Table Makers
What You Need:
Gym Boss Timer: http://tinyurl.com/yllwjdt
Kettlebells – Dragon Door: http://www.dragondoor.com/shop-by-department/kettlebells/?apid=4be946acb37d2
Post Workout Drink: http://funkroberts.getprograde.comSPARTACUS HIIT CARDIO WORKOUT FOR FAT LOSS – THE BREAKDOWNKettlebell Swing, Catch and Squat
I got this exercise from Kettlebell Master Steve Maxwell. Perform a Swing. At the top of the arc, release the kettlebell, and grab it by the ball. Pull it in to your chest and perform a squat. After completing the squat, give the bell a slight toss, and then re-grip it by the handle to swing it again. The entire body is involved in this movement, which also provides some excellent grip work. You can use a dumbbell for the exericse by holding it longways.
Push Up with Knee opposite Elbow – Grasshopper Pushups
Next we hit the ground for an abs, core and upper body killer. Start in a normal pushup position. Take your right knee and move it toward your left elbow, underneath your body and lower yourself to ground to do your pushup. As you push yourself back to the top, bring your knee back to the starting position. Repeat on the other side, alternating back and forth. Keep your leg off the ground once you extend it underneath your body
Squat Push Ups and Tuck JumpsI’m not gonna lie to you, this one was really tough, especially with the tuck jumps. Once again a full body exercises that adds explosive plyometrics to the mix. You will develop push-up and upper body strength. Your legs will get really tired from the explosive tuck jumps at the top of the exercise. Finally this will test your endurance and get your cardio up.
You’re going to bend your knees and go into a squatting position. As you squat down your hips drop and hands go forward onto the ground in front of you. You will bring your head towards the ground and then push yourself back up into a squat position, immediately performing a jump, while bring your knees to the chest (tuck jump). Come back down softly and into the squat pushup. You will develop endurance and full body strength.
Mini Abs V-Ups/Pulsating V-UpsThis is an advance movement that targets the lower abs and upper back believe it or not. You will be doing a mini V-up while pumping your arms back and forth.
At the start of the movement, keep your feet about 6 inches off the ground and your shoulders a foot off the ground. Raise your back off the floor and lift your legs 45 degree angle, and then SLOWLY lower them both back down to start position. Your feet and shoulders should never touch the ground. If you have lower back problems then you can do Leg Raises instead. I could really feel the exercise working during this interval. It was tough!
Dumbbell Renegade RowsThe renegade row is an outstanding exercise that forces you to use all of the core muscles while also developing back, chest and grip strength. Assume a push-up position over the dumbbells, so that, while gripping the bells, your chest is directly over them. You need to stay as rigid as possible. Tuck in your butt and squeeze the abs hard. Keeping your abs, hips and lower back tight and locked in place, row the weight using your back. Don’t jerk the dumbbell up or drop it down to the floor when rowing
The trick is to transfer your weight from one arm to another. In other words, when you row the right dumbbell, imagine that you are pushing the left dumbbell into the floor. Try not to twist at the hips as much.
Spiderman/woman LungesThis exercise is not your traditional one, so it may take you a few attempts to get used to the movement. I was feeling sore in muscles that I wasn’t used to, which is good. These lunges stretch your groin and adductors, while working the glutes and thighs.
Start in a standing position. Lunge your right leg forward and slightly diagonal, bend at your waist and bring your hands down to the inside of your right leg, while touching the floor. Push yourself back up to the start position, using your right thigh and leg muscles. Repeat to the other side
Belly Busters/Plank to PikeThis is a great exercise for your core, shoulders, chest and butt. Begin in the push-up position with your torso straight, rigid and your body in a straight line from ears to toes with no sagging or bending. Raise your butt as high as you can, while pushing your hips back and going onto your toes. Keep your arms straight and make sure your head is down.
Hold this position for a second and then lower your body back to the starting push up position.
Kettlebell Figure 8 to a Hold
This exercise works on activating the stabilizer muscles of the core while also challenging your balance and coordination. It also adds an explosive pull movement. Stand upright holding the kettlebell in your left hand so that the bell is upside-down with the ball at your chest. You can support the ball of the kettlebell with your right hand. Make sure that you have your back in a neutral spine, your hips and glutes out, knees not tracking over the toes.
Let the kettlebell swing down in front of you and through your legs, bending at your waist and bending your knees. Keep your back straight. As the kettlebell passes through your legs, reach around behind your right leg with your right arm and grab the handle then swing straight through and in front of you so that you are standing upright and the kettlebell is at the starting position but in you right hand.
Always drop the bell from the top position BETWEEN your legs… not to the outside (which would likely end badly for one of your knees).
Knee UpsThis exercise is a great calisthenics and plyometric movement done by many Muay Thai fighters to help with their conditioning including Angela. So I happily included it near the end of the workout. I wanted to get the heart rate back up while targeting the legs and oblique.
Table MakersTo end off this awesome workout, we added the Table Makers. Start by sitting up with your legs out in front of you. Your feet should be shoulder width apart. Place your hands palm down by your hips. The fingers can be either pointing towards your toes or behind you.
Sit on the ground with your legs straight out in front of you. In one motion, lift up your hips and try to push them up to the sky. Squeeze your butt and push your feet into the ground. Hold for a few seconds. Come back down to the first position and then repeat. You should be inhaling on the up and exhaling on the way down.
Go through this circuit 2 -3 times and you’ll get a highly effective cardio workout. You will steadily be active for 25-35 minutes, so pace yourself. The first round is usually the toughest as your body is getting used the intensity. Use weights that are challenging and try to perform each exercise with good form and technique.
Good Luck
Your Friend and Coach
Funk Roberts
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